Supplements are recommended during the colder months (Image: Getty)
A new scientific review warns that countless adults and children might face an increased risk of infections this winter due to chronic low levels of essential nutrients. Entitled British Dietary Habits and Declining Nutrient Intakes, the report from the Health and Food Supplements Information Service (HSIS) highlights serious nutritional gaps in the nation.
The study also sheds light on how most women are not getting enough folate – commonly known as folic acid – which is crucial for protecting unborn babies from spina bifida, a severe birth defect of the spine.
Dr Pamela Mason, nutritionist and co-author of the study, warned: “Our in-depth analysis revealed sizeable shortfalls in intakes of essential micronutrients across the UK. Besides the worrying findings on folic acid, a range of other nutrients were affected, many of which are key in helping to protect us from common illnesses, especially winter bugs.”
She further advised: “Notable examples are vitamin D, iron, zinc and selenium. As it takes time and effort to get our diets back on track, we suggest that people top up with a daily multivitamin and multimineral supplement.”
To compile their data, the authors of the review examined figures from the UK National Diet and Nutrition Survey and drew upon insights from a 2024 comprehensive survey of 1,000 individuals, focusing on the public’s knowledge, habits and views regarding vitamins, minerals, diet, nutrient intake and the use of supplements.
GP and co-author of the research review, Dr Gill Jenkins, highlighted the general confusion around nutrition: “The respondents polled in the new real-world research commissioned by HSIS knew the importance of a healthy diet, but the majority (80%) were really confused about what healthy eating means for them. Indeed, nearly half (48%) had no idea about the recommended daily intake levels of nutrients.”
D for deficiency
Discussing the prevalence of nutritional shortfalls, Dr Mason emphasised the UK’s vitamin D crisis: “Overall, one in five people in the UK are clinically deficient in vitamin D. And yet vitamin D is essential for optimal immunity, healthy bones and teeth and muscle function.”
Dr Jenkins then noted the seasonal challenges in obtaining sufficient vitamin D: “Sunshine, rather than food, is the main source of vitamin D during the summer. However, over the winter, it’s hard to get enough vitamin D from the diet. Government experts recommend that everyone over the age of one year should take a daily 10 microgram supplement of vitamin D.”
Hailed for its immune-boosting properties, vitamin D is affordable and widely available, with a typical cost marginally exceeding 2p per tablet. Shedding light on its significance, a 2024 Italian super-study reported a staggering find: vitamin D supplementation slashed the risk of Covid infections by 60%, with researchers confirming a “definitive and significant association between the protective role of vitamin D and COVID-19 incidence and [intensive care unit] admission”.
Minerals in short supply
Iron is crucial for the production of haemoglobin, a protein in red blood cells that carries oxygen throughout the body. Mild iron deficiency can lead to fatigue, lack of energy, mental cloudiness and breathlessness.
The NHS warns: “If iron deficiency anaemia is left untreated, it can make you more susceptible to illness and infection.”
More severe iron deficiency can result in symptoms such as heart palpitations, hair thinning, brittle nails, itchy skin and mouth ulcers or sores. Dr Jenkins expressed concern, stating: “It’s a real concern that half ( 49%) of girls aged 1118 years and a quarter of women don’t get enough iron in the diet which increases their risk of iron deficiency anaemia.”
Zinc also plays numerous vital roles within the body. It is essential for optimal growth and development during pregnancy, infancy, and childhood.
For all age groups, zinc is crucial for normal immunity and has been used in higher doses to alleviate cold symptoms.
Dr Mason warned: “Zinc deficiency can lead to a range of health problems, including slowed growth, reduction in the secretion of sex hormones in males, alopecia (hair loss), and psychiatric disorders. That’s why it’s worrying that children and young people, in particular, are showing signs of low intakes.”
Indeed, 18% of 11 to 18 year olds, and 11% of four to 10 year olds have zinc intakes below the minimum needed for health.
Iodine is crucial for creating thyroid hormone, essential for the growth and brain development of infants. Shortages in iodine during early pregnancy can cause developmental delays in children.
Dr Mason remarked: “The proportion of teen girls who don’t even get the minimum amount of iodine from the diet has risen from a fifth (19%) to a third (28%). These are the next generation of mums-to-be so we need to ensure they’re getting the correct nutrition. Adult women also have low iodine intakes. The issue is probably linked to low consumption of dairy foods and fish due to the plant-based diet trend.”
Selenium is another vital nutrient, playing a key role in many body processes, including thyroid function and DNA synthesis. Worryingly, the latest UK diet survey indicates that a significant number of teenage girls and adult women lack sufficient selenium, with 41% of teen girls and 66% of women at increased risk of deficiency, emphasizing the importance of this immunity-supporting mineral within our diets.
Pregnancy risks
Pregnancy pitfalls loom with folate deficiencies noted by researchers as a matter of concern. Folate, also known as folic acid when fortified in foods, is a water-soluble B vitamin necessary for cell division, forming red blood cells, and brain health.
Lack of this nutrient can lead to symptoms ranging from fatigue and weakness to diarrhoea and loss of appetite.
Dr Jenkins highlighted a concerning trend, stressing: “Women throughout their reproductive lives, particularly when planning a pregnancy and for the first three months of pregnancy, are recommended to take a daily 400 microgram folic acid supplement to reduce the risk of neural tube defects. It’s worrying, then, that two thirds of women in the UK are not taking a folic acid supplement before pregnancy. Additionally, repeated surveys have found that, in women of childbearing age, blood levels of folate fell by a fifth.”
Further emphasising the gravity of the situation, Dr Mason revealed: “We analysed the proportion of women aged 16 to 49 years with red blood cell folate levels below the threshold for increased risk of neural tube defects in pregnancy, which is 748 nmol/L. Our analysis revealed that the proportion of women with dangerously low folate levels rose from two thirds to almost 90% over a period of 15 years.”
Dr Mason concluded with a stark warning about the nation’s health as winter looms, stating: “In theory, most of the vitamins and minerals we need can be obtained from a healthy diet. But our findings reveal that this is not happening in real life. With winter approaching a time of increased transmission of colds, flu and gastrointestinal viruses it’s crucial for people to supercharge their diets with immune-supporting nutrients as well as making sure their daily dietary habits are in good shape for all seasons. A simple way to bridge the gap is for everyone to take a multivitamin and multimineral supplement all year round to ensure their health and wellness is not short of vital nutrients like vitamin D, Zinc, Iron, Selenium, Iodine, B vitamins, Vitamin C and more.”